October 11, 2018 – Week 5, Day 2

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

16” Safety Squat Bar Box Squats
65x9
115x3
165x3
215x3
265x3
265x3
265x3

Deadlifts
135x1
225x1
315x1
EMOM (Added Straps)
381x1
381x1
381x1
381x1
381x1
381x1
381x1
381x1
381x1
381x1

Decline Situps
BWx20
BWx20

Stretching

Comments: Initially this workout was going to moved back a day. But plans changed. Work is continuing to be frustrating. No events yet for Arnold but I’m feeling at times like I haven’t earned it to compete there. That it was pure luck. Maybe seeing my more “standard” lifts are miles behind the competition. I just have to keep going and hope I get where I need to be. Bike to start things off. 156bpm highest reading this session. Best distance so far. I think having the pacer moving at faster pace than I am with a little head start is having me go faster. And not much change in heart rate from session to session really. Calves felt ok. Better than last session. Knees ached on the goblet squats. Once they start, hard to get them to stop. No walking this week so maybe that is something. Felt a little stiff on RDLs. My upper back just became full of soreness and very tight after the goblet squats. Like I was holding it all in and then bam. Talk about delayed onset muscle soreness. Band rows were good on the back but really sore. Push-ups went better than expected. Plank was easy. Then the biceps stretches. Really needed these today. Front of my shoulders were also stiff and sore. Hip swings were good. Now the weights. Well, not right away. It seems lately that I’m stuck waiting for the power rack this day. Safety squat bar box squats again. No bands this time, just bar weight. Joints felt achy and stiff. 50lbs jumps up to the working weight. Taking my time and being very controlled. Just achy in the lower back, hips and knees. It wasn’t until the final set that everything felt fine and I moved exactly how I wanted to. Oh well, on to deadlifts. Regular deadlift still seems fickle. Not sure if it’s because I’m pairing with axle that is a little similar to the start but my lower back seems fatigued when it’s deadlift time. Knees felt stiff again. Plan was another EMOM with 65% for ten singles. Tried using a different bar with less knurling to see if that kept me from bleeding from my shins (it did not). Lockout feels strong above the knee. I feel slow off the floor. Only rep where I felt I got the drive off the floor right was the seventh single. Felt a little stitch in my lower left side of my hip flexor. Probably nothing. I can’t tell if it’s actually tough or in my head. It really needs to improve. Then abdominal work. I went with the decline situps again. Goal was two sets of 15-20 reps. I wanted 20. Almost pitiful how hard these feel after the first 10 reps. Lower right side of my abdominals was cramping up big time after the first set. Like bending over to pick something up or put stuff in my gym bag was a chore. Took my time putting stuff away to see if it would calm down as I didn’t want to be stuff with cramped abs upside down essentially. Managed to get 20 on the following set too. Going to need to recover well haha. Home for stretching eating and recovery work before bed.